Fekteforbundets sommerprogram
WEEK 1
Training I (Monday)
Interval running – 3 min slow jogging / 40 sec sprint (x5)
Stretching - hold each position for 30 sec in full possible stretch (x2)
- hip flexor
- quadriceps
- transverse twine, toes up
- split twine, right leg forward
- transverse twine, toes up
- split twine, left leg forward
- calves (left and right)
- sit straight, hold your ankles/toes
Dynamic stability – 30 sec exercise / 30 sec pause (x2, 3 min break)
- push up position + chest touch
- up/down plank
- push up + arm twist up
- push up position + hand walk forward/backward
- plank + pelvis rotation - Mangler i video
- push up + hands walk through a ball
- plank + body leaning forward/backward - Mangler i video
- push up position + opposite knee to elbow touch
Training II (Wednesday)
Static/dynamic stability – 30 sec exercise / 30 sec pause (x3, 3 min break)
- plank
- side plank (both sides)
- V-sit hold position
- chair – 2 min
- V-sit + moving ball from side to side
- 90° knee up, standing stable position, arms up (both legs) – 1 min
Aerobic running -30 min run on HR 120-140
Training III (Friday)
Jumping rope – 30 sec exercise / 30 sec pause
- feet together - Mangler video
- from foot to foot
- right leg 15sec/left leg 15sec
- high knees
- on guard right-handed position
- on guard left-handed position
- every 3rd jump is double jump
Preparation stretching for lunges – 5 min
Footwork – 60 sec exercise / 15 sec pause (x2, 2 min break)
- steps forward/backward on 5 meter distance
- jump through epee + lunge
- steps forward/backward through two epees
- jump through epee + 3 sec low on guard position -> lunge
- static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
- fast steps through epee
- back leg jumps through 2 epees (1st jump on the spot) + lunge
- 3 min shadow fencing with epee
Explosive – each exercise 10 repeats (x2, 3 min break)
- calves up/down (x20)
- half stairs walk up, stable knee (both legs)
- explosive stairs jump, other knee up
- jump on the box
- power jumps
WEEK 2
Training I (Monday)
Interval running – 2 min slow jogging / 40 sec sprint (x8)
Stretching - hold each position for 30 sec in full possible stretch (x2)
- hip flexor
- quadriceps
- transverse twine, toes up
- split twine, right leg forward
- transverse twine, toes up
- split twine, left leg forward
- calves (left and right)
- sit straight, hold your ankles/toes
Dynamic stability – 35 sec exercise / 25 sec pause (x2, 3 min break)
- push up position + chest touch
- up/down plank
- push up + arm twist up
- push up position + hand walk forward/backward
- plank + pelvis rotation
- push up + hands walk through a ball
- plank + body leaning forward/backward
- push up position + opposite knee to elbow touch
Training II (Wednesday)
Static/dynamic stability – 35 sec exercise / 25 sec pause (x3, 3 min break)
- plank
- side plank (both sides)
- V-sit hold position
- chair – 2 min
- V-sit + moving ball from side to side
- 90° knee up, standing stable position, arms up (both legs) – 1 min
Aerobic running -30 min run on HR 120-140
Training III (Friday)
Jumping rope – 35 sec exercise / 25 sec pause
- feet together
- from foot to foot
- right leg 15sec/left leg 15sec
- high knees
- on guard right-handed position
- on guard left-handed position
- every 3rd jump is double jump
Preparation stretching for lunges – 5 min
Footwork – 75 sec exercise / 20 sec pause (x2, 2 min break)
- steps forward/backward on 5 meter distance
- jump through epee + lunge
- steps forward/backward through two epees
- jump through epee + 3 sec low on guard position -> lunge
- static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
- fast steps through epee
- back leg jumps through 2 epees (1st jump on the spot) + lunge
- 3 min shadow fencing with epee
Explosive – each exercise 12 repeats (x2, 3 min break)
- calves up/down (x20)
- half stairs walk up, stable knee (both legs)
- explosive stairs jump, other knee up
- jump on the box
- power jumps
WEEK 3
Training I (Monday)
Interval running – 1 min slow jogging / 30 sec sprint (x10)
Stretching - hold each position for 30 sec in full possible stretch (x2)
- hip flexor
- quadriceps
- transverse twine, toes up
- split twine, right leg forward
- transverse twine, toes up
- split twine, left leg forward
- calves (left and right)
- sit straight, hold your ankles/toes
Dynamic stability – 40 sec exercise / 20 sec pause (x2, 3 min break)
- push up position + chest touch
- up/down plank
- push up + arm twist up
- push up position + hand walk forward/backward
- plank + pelvis rotation
- push up + hands walk through a ball
- plank + body leaning forward/backward
- push up position + opposite knee to elbow touch
Training II (Wednesday)
Static/dynamic stability – 40 sec exercise / 20 sec pause (x3, 3 min break)
- plank
- side plank (both sides)
- V-sit hold position
- chair – 2 min
- V-sit + moving ball from side to side
- 90° knee up, standing stable position, arms up (both legs) – 1 min
Aerobic running -30 min run on HR 120-140
Training III (Friday)
Jumping rope – 40 sec exercise / 20 sec pause
- feet together
- from foot to foot
- right leg 15sec/left leg 15sec
- high knees
- on guard right-handed position
- on guard left-handed position
- every 3rd jump is double jump
Preparation stretching for lunges – 5 min
Footwork – 90 sec exercise / 30 sec pause (x2, 2 min break)
- steps forward/backward on 5 meter distance
- jump through epee + lunge
- steps forward/backward through two epees
- jump through epee + 3 sec low on guard position -> lunge
- static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
- fast steps through epee
- back leg jumps through 2 epees (1st jump on the spot) + lunge
- 3 min shadow fencing with epee
Explosive – each exercise 14 repeats (x2, 3 min break)
- calves up/down (x20)
- half stairs walk up, stable knee (both legs)
- explosive stairs jump, other knee up
- jump on the box
- power jumps
WEEK 4
Training I (Monday)
Interval running – 45 slow jogging / 45 sec sprint (x10)
Stretching - hold each position for 30 sec in full possible stretch (x2)
- hip flexor
- quadriceps
- transverse twine, toes up
- split twine, right leg forward
- transverse twine, toes up
- split twine, left leg forward
- calves (left and right)
- sit straight, hold your ankles/toes
Dynamic stability – 45 sec exercise / 15 sec pause (x2, 3 min break)
- push up position + chest touch
- up/down plank
- push up + arm twist up
- push up position + hand walk forward/backward
- plank + pelvis rotation
- push up + hands walk through a ball
- plank + body leaning forward/backward
- push up position + opposite knee to elbow touch
Training II (Wednesday)
Static/dynamic stability – 45 sec exercise / 15 sec pause (x3, 2 min break)
- plank
- side plank (both sides)
- V-sit hold position
- chair – 2 min
- V-sit + moving ball from side to side
- 90° knee up, standing stable position, arms up (both legs) – 1 min
Aerobic running -30 min run on HR 120-140
Training III (Friday)
Jumping rope – 45 sec exercise / 15 sec pause
- feet together
- from foot to foot
- right leg 15sec/left leg 15sec
- high knees
- on guard right-handed position
- on guard left-handed position
- every 3rd jump is double jump
Preparation stretching for lunges – 5 min
Footwork – 90 sec exercise / 30 sec pause (x2, 2 min break)
- steps forward/backward on 5 meter distance
- jump through epee + lunge
- steps forward/backward through two epees
- jump through epee + 3 sec low on guard position -> lunge
- static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
- fast steps through epee
- back leg jumps through 2 epees (1st jump on the spot) + lunge
- 3 min shadow fencing with epee
Explosive – each exercise 15 repeats (x2, 2 min break)
- calves up/down (x20)
- half stairs walk up, stable knee (both legs)
- explosive stairs jump, other knee up
- jump on the box
- power jumps